Going to the gym is not feasible for everyone. Busy schedules, after school activities, work functions and more can get in the way of gym time. As we’ve said time and time again, you do not need a gym to exercise. There are many at-home movements, many of which don’t require weights, that can help build strength, endurance, and stability. Fitness experts refer to a lot of these exercises as primal movements.

What Are Primal Movement Workouts?

Great for the joints because they encourage blood flow throughout the body, primal movements aim to help the body tackle everyday activities. They are natural patterns that have been a part of human mobility for many years. Primal movements work to improve posture, strength, mobility, balance, and overall fitness. They allow your body to move with less effort and tension. 

Primal movements are not only fundamental, but also natural to the human body. Exercise physiologists suggest that they may reverse the negative effects on the body that happen from modern lives. These movements may help correct poor posture that results from sedentary lifestyle.

Most Common Primal Movements

• Push movements: These revolve around the upper body and involve pushing weight away from your core. Alternatively, you push your core away from a stationary object, such as a bench or the ground. Push movements work your chest, shoulders, triceps, and forearms. 
• Pull movements: Similar to push movements, pull movements revolve around the upper body, only they involve pulling a weight toward your core. You can also support your body weight by pulling your core toward a stationary object, such as a bar. Pull movements work your back, biceps, forearms, and traps. 
• Lunge: Lunge movements require you to take a step forward or backward with one leg, while keeping the other leg stationary. These movements focus on one leg at a time and aim to strengthen the glutes, hamstrings, quads, and calves. 
• Squat: In a squat, you bend your hips, knees, and ankles in order to lower your butt toward the ground. The goal is to keep your back straight and chest up for proper form. Squats work to strengthen your quads, hamstrings, glutes, and calves, while also improving lower body strength and balance. 
• Rotation/Twist: Rotation or twist movements involve twisting or rotating the body from side to side. These movements activate core muscles, targeting the abs and obliques, in addition to parts of the legs. 
• Hinge: Hinge movements require bending and revolve around the core muscles, especially those in the back. These movements also require you to activate your upper legs, including your glutes and hamstrings. During hinge movements, you maintain a steady upper body as you hinge at the waist to bring your upper body toward the ground. 
• Gait: Gait movements involve pulling, twisting, and lunging in order to make the body run, walk, or jog. A gait movement is classified by putting one foot in front of the other and moving the body backward and forward. 

What Are The Benefits Of Primal Movement Workouts?

As you probably know, there are mental and physical benefits to working out, especially as you get older. Practicing primal movements integrate the entire body, which helps condition your joints and muscle groups to work together. These movements can help enhance overall body integration, which ultimately improves athletic performance and reduces the risk of injury. When your major muscle groups consistently work together, the body can become more synchronized. 

Primal movements are suitable for all fitness levels because you can adapt the movements to accommodate your level of fitness. For example, you can do knee push-ups instead of regular push-ups. These movements do not require equipment, making them a cost-effective option for people who don’t want to pay for a gym membership. Finally, primal movement training can help reduce inflammation throughout the body. Strengthening the muscles around the joints can reduce joint pain and preserve the joint in the long run.

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Whether you are a weekend warrior or an everyday gym rat, incorporating exercise into your weekly routine invites a long list of health benefits. According to a recent study, one or two longer exercise sessions on the weekends may be as beneficial for brain health as working out more frequently throughout the week. 

For the study, the researchers looked at survey data collected from roughly 10,000 people in Mexico City. The participants began the survey when they were an average age of 51 and cognitively healthy. During the 16-year follow-up period, nearly 2,400 participants developed mild dementia. Compared to participants who did not exercise at all, the weekend warriors who logged one to two hours of exercise per week were 13% less likely to develop dementia. 

Moderate To Vigorous Exercise Has The Biggest Impact

Researchers noted that the total duration of physical activity matters more than the pattern for disease risk, which includes cognitive decline. Health experts advise that 150 minutes of moderate-to-vigorous physical activity per week is a good rule of thumb. Ideally, you sustain the same effort of moderate intensity throughout the entire workout. That means that you are able to complete sentences during the workout, but you may be just out of breath so that you do not have the effort to sing. 

The researchers did not look directly at exercise intensity or focus on the benefits of exercising for 150 minutes per week. Additionally, the study did not aim to prove whether weekend warrior workouts directly benefit brain health. With that information in mind, the study authors still concluded that middle-aged people could reduce their dementia risk by 13% by simply exercising at least once or twice per week. A total sedentary lifestyle increases the risk of health problems, including those related to cognition. 

Concentrated Exercise Promotes Brain Health

One limitation of this study was that it relied on the participants to accurately recall and report their exercise habits. The study authors did not objectively measure how often participants worked out, nor did they measure the intensity of workout sessions. It makes sense, though, that the weekend warrior workouts may contribute to long-term brain health. Additional benefits of weekend workouts include improving cardiovascular fitness, managing blood sugar, building lean muscle, and maintaining a healthy weight. 

Now, there are still some researchers who warn that the weekend warrior workout pattern may not prevent cognitive decline. Concentrated activity, however, had associations with lower risk of cognitive impairment that were just as beneficial as those observed with regular activity. More research is necessary on this topic, but this study shows promise and reaffirms the fact that exercise promotes a healthy brain and body.

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Among developed countries, the United States has the highest obesity rates in the world. The percentage of obese adult males in the US is a whopping 36.47%. This is due to various factors including dietary habits, sedentary lifestyles, access to health care and more.

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Is sitting the new smoking? Some say that this is true, especially since research indicates a link between long periods of sitting and higher rates of blood pressure, heart disease, and cancer. The sad reality is that about 80% of jobs are sedentary, meaning that most positions involve sitting for the majority of the day. This is especially true in the current work from home lifestyle that many people have adopted since the beginning of the COVID-19 pandemic. 

Even though all of that sounds like terrible news, there is some light at the end of the tunnel. The Mayo Clinic reports that an hour of moderately intense physical activity per day can help offset the effects of sitting. In 2019, a study monitored 3,500 Black individuals who sat for lengthy periods in front of the TV. The majority of those participants were much more likely to die of heart disease than those who sat all day at work. The takeaway here is that you may be able to counteract that time in the desk chair, but not if you plop in front of the TV for the rest of your time outside work hours. 

Even if you don’t have a full hour to spare every day, we encourage you to move for at least 15 minutes. Some movement is better than no movement! Consider the following exercises to help fight against that sedentary life. 

Plank

Let’s begin with a classic bodyweight exercise that helps strengthen the core. The goal of a plank is to achieve proper posture that goes against the force of gravity. Begin on your hands and knees in a tabletop position, stacking your shoulders over your hands and hips over your knees. Step your feet back, tighten your core, engage your pectorals, and squeeze your glutes. Work to maintain a straight line from your shoulders to your feet, avoiding the urge to sag. Hold this position for 20-30 seconds and then rest for one minute. Repeat two more times. 

T Push-Ups

This push-up variation is progression from the previous plank position and aims to target the pectoral and core muscles. From a plank position, spread the feet so that they are roughly six inches apart. Do a standard push-up and once you return back up to the starting position, rotate to your right and raise your right hand towards the ceiling. Rotate back to return to the starting position, complete another push-up, and then repeat on the other side. Continue alternating until you complete eight to 10 reps per side. 

Bodyweight Squat

The squat is a great exercise to get your blood flowing. It activates your glutes and quads, and helps you retain mobility and range of motion. Begin by standing up straight with your feet hip-distance apart. Engage your core as you sit back, as if to sit down into a chair. Once your thighs are parallel to the ground (ensuring not to extend your knees over your toes), engage your glutes and drive through your heels to return to the starting position. Go for three sets of 10-12 reps, resting for one minute between each set. 

Glute Bridges

Similar to the bodyweight squat, this exercise aims to work the glutes, while simultaneously achieving optimal hip extension. The hip flexors can tighten when sitting, so this is a great exercise to counteract that. Lie flat on your back and bend your knees, planting your feet flat on the ground about six inches from your butt. Engage your glutes and drive through your heels to lift your hips off the ground. At the apex of the exercise, you should be in a straight line from the knees through the hips and down to your shoulders. Make sure not to arch your lower back, and then return to the starting position in a controlled motion. Complete three sets of eight to 10 reps. 

Bird Dogs

This is an excellent core workout that also activates your arms and legs. The main challenge of this exercise is to prevent the hips from rotating or sagging while extending your arm and leg. Begin on your hands and knees in a tabletop position, stacking your shoulders over your hands and hips over your knees. Reach your right hand out in front of you so that it is in line with your back. Simultaneously, extend your left leg out behind you to keep it in line with your body. Make sure to keep from swaying or tilting to one side. Square your hips and remain centered by engaging your core. Return to the starting position and then immediately switch sides. Continue alternating until you complete 10-12 reps per side. Rest and repeat two more times. 

Mountain Climbers

If you want to get your heart rate up and create more movement in your hips, this is a great exercise. When your muscles work quickly, there is a higher demand for blood flow and oxygen, which increases cardiovascular response. Begin in a standard high plank position, keeping your core engaged. Bring one knee towards your chest so that it is directly in the center of your core. Don’t bring it too high because that will likely cause you to round your back. Quickly extend the leg back and then alternate with the other knee. Continue alternating side to side for about 20-30 reps per side. Aim to keep your hips steady and prevent them from sinking.

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There are two types of people in this world: people with tight hips and liars. Most people have hip pain and don’t even know it, or worse, they don’t admit it. Due to the sedentary lifestyles that many people lead, hip pain is very common. All that sitting at your desk doesn’t do your hips or lower back any favors. 

Sitting isn’t the only reason for your tight hips. One cause is lack of internal and external range of motion, which prevents the hip joint from moving properly. Another cause is lack of strength in the quadriceps, hamstrings, or both. If you want better hip mobility and improved range of motion, you have to engage in various planes of movement. The following exercises are low-impact and aim to take your hips through a variety of movements. Doing so can help improve hip mobility, while simultaneously strengthening and lengthening the surrounding muscles. 

Lying Hamstring Stretch

Sit on the edge of a couch with your legs bent and feet planted flat on the floor. Make sure you have enough room to lean back before you lean your torso back to have your back flat on the couch. While leaning back, bring your right knee up toward your chest, but keep your left foot on the floor. Extend your right foot toward the sky and reach behind your thigh to pull your leg toward you. Hold for two to three seconds, bend your knee, and then straighten it again for two to three seconds. Continue to do this 10 times before you switch sides. 

Three-Way Hip Stretch

Begin on your mat or carpet in a half-kneeling position by stepping your left foot forward and bending your left knee at a 90-degree angle. Your right knee should be on the ground and toes tucked behind you. Place a cushion under your right knee if necessary. Lean forward as much as you can so that your knee is directly over your toes. Lean back and repeat a total of 10 times. Next, move your left foot to the left so it makes a 45-degree angle to your body. Repeat the same leaning back and forth movement 10 times before stepping your left foot out to the side to make a 90-degree angle to your body. Repeat the same leaning back and forth movement 10 times and then switch to the right leg. 

90/90 Hip Switch

Sit down on the ground with your left knee bent in front of you at a 90-degree angle and the other knee bent behind you at a 90-degree angle. Your left foot should be touching your right thigh just above the knee. Lift both knees up at the same time and turn to face your right leg behind you. Keep the heels planted on the ground and fully drop your knees to now make your right leg the front leg. Continue alternating back and forth a total of 10-20 times. You can place your hands on the ground behind you for support. 

The Figure Four

Sit on the edge of a couch with your legs bent and feet planted flat on the floor. Make sure you have enough room to lean back onto the couch. Cross your left ankle over your right knee and then lift your right foot off the floor, drawing your knee to your chest. Reach behind your hamstring to pull it closer until you feel a stretch in the outer left hip and glute. Keep your lower back on the couch as you do this and hold the position for 30 seconds. Repeat on the other leg. 

Half-Kneeling Hip Flexor Stretch

Begin in a half-kneeling position by stepping your left foot forward and bending your knee at a 90-degree angle. Keep your right knee bent and on the ground with your toes tucked behind you. Raise your right arm overhead, take a deep breath in, and bend your torso to the left. You should feel a stretch along the front of your hip and in your oblique. Hold for 30 seconds and then repeat on the other side. 

Frog Pose To Child’s Pose

To enter frog pose, begin in a tabletop position on your hands and knees, stacking your shoulders over your wrists and hips over your knees. Slowly move your knees out away from each other. When you feel that stretch in the inner thighs, stop in this potion to allow your muscles time to relax. Don’t move your knees outward if you feel pain. Turn your feet out to the sides so that the inner edges of your feet, ankles, and knees are touching the ground. Stretch your arms forward, keeping your palms on the ground. Learn forward to lift your feet off the ground and close together. Rest the tops of your feet on the ground to enter child’s pose. Alternate between these two poses slowly 10 times. 

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Low back pain is one of the most commonly treated conditions by physical therapists and chiropractors. Because of sedentary lifestyles, back and neck pain is more common than ever. Being in a seated position does not activate your core, and people don’t put in the work to strengthen their core. Not only does that contribute to weak balance and limited mobility, but it also reduces overall strength. 

Maintaining a strong core can allow for pain-free movement and everyday functional movements. A strong core may also improve posture, aid stability, and make you less prone to back pain. Most exercises or movements engage core muscles, so strengthening them can help you perform those exercises with the right form. Plus, having a strong core makes you less prone to injury doing all sorts of movements, from reaching to grab something on a high shelf or swinging a baseball bat. The following workout aims to keep your core strong, and you don’t need a gym to do them!

Plank

According to research, planking activates more of the abdominal muscles than most ab or core exercises do. Most people plank incorrectly, though, and you can read more about plank mistakes by clicking here. To begin, get on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Lower down to your elbows to place your forearms on the floor and step your feet back, maintaining a straight line from your head to your heels. Don’t let your hips sag and remain in this position for 30-45 seconds. Rest for one minute and complete two more rounds.

Side Plank

A lot of people do crunches, V-ups, or leg lifts to target their abs, but you also need to exercise the oblique muscles to maintain a strong core. Lie on your right side, stacking your left leg on top of your right. Place your elbow and forearm on the ground under your shoulder so that it is perpendicular to your body. Prop yourself up on your elbow and lift your hips off the ground by engaging your right oblique. You should still engage your entire core, though. Hold for 30 seconds and then repeat on the other side. Complete a total of three times per side. 

Hip Bridges 

This is a great at-home exercise that targets your back, but, and core muscles. It is necessary for functional strength, and helps to tone your booty as well. Lie flat on your back and bend your knees, planting your feet flat on the floor about six inches from your butt. Keep your arms by your sides, palms facing down. Engage your glutes and lower back muscles to lift your hips toward the ceiling, so that only your shoulders, head, arms, and feet remain grounded. Make sure to drop your shoulders away from your ears. Hold for one or two seconds at the top and then lower back down slowly. Complete three sets of 10 reps. 

Hip Abduction

Some people think of 1980s workout videos when they think of this exercise. Should you want to don the spandex and headband, please do so. Just make sure to do this exercise in a controlled way so that you don’t injure your hips or back. Lie flat on your right side and support your head with your right arm. Alternatively, you can rest on your elbow if that is more comfortable. Start with your left leg on top of your right and then lift your left leg up towards the ceiling. Ideally, bring your leg as high as you can, but don’t cause a spasm if it is too painful. Complete three sets of 10 reps on each leg. 

Bird Dogs

This exercise is all about core strength and stability. Many people find this exercise surprisingly difficult, so don’t approach it with the mentality that it will be a breeze. You should feel a few droplets of sweat by the time you finish the reps. To begin, get on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. Keep your back straight and slowly extend your right arm out in front of you, while simultaneously extending your left leg behind you. Maintain a straight line from right finger tip to left foot, holding this position for a second before alternating to the other side. Continue alternative until you complete 10 reps per side, completing a total of three sets of 20.

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Sitting all day is a dangerous behavior, even though it seems very harmless. Many studies in the past found that sedentary behavior is linked to poor health outcomes, such as early death, diabetes, heart disease, and cancer. Even going to the gym for 45-60 minutes may not be enough to counteract the negative effects of sedentary behavior. According to new research, however, short periods of exercise during the day can positively affect those who sit for long periods of time. 

Health experts agree that the effects of regular physical activity are astonishing. Exercise is both prevention and medicine, just like flossing and brushing your teeth is to avoid cavities and dental issues. That’s why authors of a new study found that 20-25 minutes of daily exercise can make a major dent in the health of people who sit for long stretches. Continue reading to learn more about that study. 

A Little Exercise Goes A Long Way

In the past, researchers noted that short bursts of exercise throughout the day helped counteract a sedentary lifestyle. New research, which drew data from four major studies from Norway, Sweden, and the United States, recorded health information from about 12,000 adults over the age of 50. The data was collected between 2003 and 2019, and participants wore physical activity tracking devices for a minimum of four days, at least 10 hours a day, and were monitored for four years. 

Roughly 50% of the participants spent fewer than 10.5 hours sitting down every day. The rest of the participants clocked 10.5 or more sedentary hours per day. Based on previous research, the study authors estimated that adults in Western countries spend about nine to 10 hours a day being sedentary, mostly during working hours. 

Researchers also looked at death registries and compared them to the data they found. About seven percent of participants in the study died during an average five-year follow-up period. The authors found that participants who sat for more than 12 hours per day had a 38% higher risk of death than those who were sedentary for high hours per day. Only the people who sat 12 hours a day and logged less than 22 daily minutes of moderate physical activity were at greater risk, researchers note. 

The More Activity, The Lower The Risk Of Death

Researchers saw that an extra 10 minutes of daily exercise was associated with a 15% lower risk of death in those who spent fewer than 10.5 hours sitting. For those who sat more than 10.5 hours per day, that additional 10 minutes of activity had an even greater impact. That extra exercise reduced the likelihood of premature death in that group by 35%. Study authors also noted that the lower risk of death levels off at about 40 minutes of exercise per day for those with higher sedentary time. Additionally, light-intensity physical activity only reduced the risk of death in highly sedentary people who sat for 12 hours or more per day.

How To Fit More Exercise Into Your Day

Findings from the study encourage at least 20-25 minutes of exercise per day. The key is to be consistent with your daily exercise, not do a chunk of 80 minutes one day and 50 minutes another day. Daily movement is necessary to reduce the risk of early death, especially if you are very sedentary. It is very shocking how much a small amount of exercise per day can affect your long-term health!

If you need daily reminders, consider getting a FitBit or other similar tracking device that logs your steps and health data. Break up your day by taking a 20-minute walk on your lunch break, but walk with purpose! Morning exercise may work better for other people, especially if you work out at home. You don’t need a gym for daily exercise! Just make sure that you engage in moderate- to high-intensity workouts for optimal results.

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A lot of people like to think they are much less sedentary than the rest of the population. Does this sound familiar, though? Wake up, drive to work in the car for a while, arrive at work, and sit at your desk for a while. Maybe you move to the conference room or walk to the coffee pot, followed by yawning your way through a meeting. You sit down while you eat your lunch and watch some reels or shorts mindlessly until you have to work again. 

At this point in time, you sit for another few hours until you get in your car to drive home. If you have the time, maybe you hit the gym before you go home to get your blood pumping. Upon arriving home, you prepare dinner, pop a squat, and eat dinner while binging your favorite show. Perhaps you spend the rest of the night on the couch before you hit the hay. Repeat the following day.

Researchers note that the average American spends more than 90% of their lifetime indoors, and 70% of the time awake while sitting down. The average day for most people in America is very sedentary, which many have been conditioned to accept as reality. Being sedentary can cause serious health problems, contributing to fatigue, stress, and even obesity and heart disease. 

The Dangers Of Being Sedentary

According to research, about one-third of the global population aged 15 years and older does not engage in regular physical activity. Among the American population, sedentary behavior is 7.7 hours, while sedentary behavior in Korea is 8.3 hours. The reason that this is dangerous is because the human body was designed to move, which is what humans did for thousands of years. Although most of the movement was for survival, people moved nonetheless.

As humans advanced, they remained active and in motion. For example, long days of farm work, walking into town for schools or supplies, and other factors involved movement. In the middle of the 20th century, however, technological advances and a rise in car culture began chipping away at physical activity. Not to mention, there was a job shift into labor that was less physically demanding. The World Health Organization (WHO) estimates that a lack of physical activity is linked with 3.2 million deaths per year. Let’s take a look at how a sedentary lifestyle can affect overall health. 

Reduced Circulation

When you sit down or remain stationary for long periods, blood circulation to the legs slows. This contributes to swollen ankles, general pain, swelling, and blood clots. Deep vein thrombosis is at the scarier end of the spectrum, which results when a blood clot forms in the legs. That clot can break free and obstruct other parts of the body, including the lungs. When you don’t sit for extended periods of time, though, you tend to experience better circulation. Researchers in the Netherlands, for example, determined that a long-term reduction in sedentary behavior improved peripheral vascular function and cerebral blood flow. 

Increased Cancer Risk

Hitting the gym on occasion may not be enough to counteract the effects of a sedentary lifestyle. All those hours you spend in a seated position may increase the risk of cancer according to a review that analyzed 43 studies. Researchers found that adjusting physical activity didn’t affect the link between sedentary lifestyle and cancer. Even 30 minutes in the gym are not enough to balance out hours of sitting. The important factor is to reduce time spent in a seated position. Secure time for physical activity and make sure that some of that activity is high-intensity. If you aren’t standing yet while reading this, it’s time to get up!

Heart Disease

When you sit for too long, your muscles don’t burn as much fat as they could be burning. Your blood also flows through the body at a slower place, which gives fatty acids a better chance at clogging the heart. That can increase the risk of coronary heart disease. In fact, one study found that people who spent more time sitting down were more likely to have the same type of cardiovascular disease. Another study found that long-term sedentary behavior increased the risk of cardiovascular disease in healthy adults.

Fuzzy Thinking

The funny thing is that sitting down to work can actually make it more difficult to concentrate. When the body is still, less blood pumps throughout the body, including the brain. Not only does that slow cognitive functions, but it also leads to brain fog. A 2023 research study found that older adults who spent more time in sedentary behaviors had increased markers of all-cause dementia. Meanwhile, regular exercise can help improve brain performance!

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Living with arthritis can feel like a catch-22 because gentle movements are beneficial, but certain exercises can cause pain. If your joints feel achy and you want to relieve the pain, certain yoga poses may come to your aid. Before you arch into scorpion pose or contort into a pretzel, there are a few things to understand about arthritis, yoga, and how to prevent injury.

What Is Arthritis?

Arthritis is an umbrella term that describes more than 100 conditions that affect joints, tissues around the joints, and connective tissues in the body. It causes inflammation and pain within joints, according to rheumatologists. There are varying forms of arthritis, the most common of which is osteoarthritis. That condition is a degenerative process that results from wear and tear on the joints. People with osteoarthritis typically suffer from limited mobility or general pain. 

Pain from arthritis may discourage you from engaging in certain movements, but exercise is beneficial for improving mobility and managing symptoms. Consistent movement is truly the key because a sedentary lifestyle can limit movement and worsen symptoms of arthritis patients. Moderate physical activity of about 150 minutes per week is great for both preventing arthritic pain and cardiovascular health. 

How Does Yoga Help Arthritis?

Yoga is a gentle form of exercise that can help improve flexibility and balance. It also encourages relaxation and stress reduction, two things that can help improve mood and mental well-being. The great thing about yoga is that it is low impact, so it places less force on the back, hips, and knees than other types of exercise. That said, there are yoga poses that are not accessible for people with arthritis. The following poses, however, are generally safe for the needs and abilities of any person, including those with arthritis. 

Mountain Pose

As a simple, calming yoga pose, mountain pose is a great way to begin your yoga routine. Stand up straight with your arms at your sides, palms facing forward, and your feet hip-distance apart. Lift your toes and spread them apart before placing them back on the floor. Keep your weight centered, balancing between both feet. Tuck your tailbone and squeeze your glutes, while simultaneously lifting your chest. Hold for one minute, taking slow, deep breaths throughout. 

Warrior II Pose

Standing in mountain pose at the front of your mat, take a big step back with your left foot. Keep your right foot facing forward and turn your left foot out to the side at a 90-degree angle. On an exhale, bend your right leg and lift your arms up to be in line with your shoulders. Turn your gaze to look beyond your right fingertips and engage your glutes, quads, and core. Breathe deeply for one minute and then repeat on the other side. 

Seated Forward Fold

This gentle fold aims to create space in the lower back and improve hamstring flexibility. Sit on a yoga mat with your back straight and extend your legs out in front of you. Inhale and raise your hands over your head before leaning forward on an exhale. Make sure to hinge at the hips to fold forward, aiming to bring your head to your knees. If you can, grab your feet with your hands. If this is uncomfortable, place a pillow between your chest and thighs to provide support. Remain here for about 10 deep breaths before returning to the starting position.

Seated Spinal Twist

Tight glutes or sore lower back? This yoga pose should hopefully provide some relief! Sit up straight with your legs extended out in front of you. Bend your right leg and cross it over your left leg, planting your foot just outside your left thigh. Wrap your left arm around your knee and hug it toward your chest. You can place your right hand on the floor behind you for support. Twist slightly to turn your gaze behind you and hold for 10 deep breaths. On every inhale, try to lengthen your spine. Repeat on the other side. 

Cat-Cow Pose

If you find it difficult to put weight on the hand and knees, make sure to put padding or folded towels under those areas. Begin on your hands and knees in a tabletop position, stacking your shoulders directly over your wrists and hips over your knees. Slowly inhale and enter the cow pose, pushing your abdomen towards the floor and lifting your chest and chin to raise the body upwards. Try to draw the shoulder blades away from your ears. On an exhale, enter the cat pose, lifting your abdomen up and into the spine. Round your back and tuck your chin. Inhale again to enter cow pose and then continue alternating for about 20-30 seconds.

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It’s time to pick up a paddle if you want to protect your heart and boost your mood. We aren’t talking about tennis or ping-pong because it’s all about pickleball. This sport, which is a hybrid of tennis, badminton, and ping-pong, skyrocketed in popularity within the last 10 years. In fact, the USA Pickleball Association recorded a membership increase by more than 1000% from 2013 to 2020. 

The sport gained additional momentum during the COVID-19 pandemic lockdowns, which encouraged recreational opportunities closer to home. Participation surged nearly 40% between 2019 and 2021, and a 2022 report noted a total of 4.8 million U.S. players of all ages and fitness levels.

What Is Pickleball?

Active older adults are especially drawn to pickleball. About 60% of all the people who play are 55 years and older, while 33.7% of participants are 65 and older. It’s not just a sport for retirees, though, as many coaches claim that they teach seven-year-olds to 78-year-olds. Beginners are always welcome and the rules are fairly easy to learn. Plus, there are many instructional videos online that give tips to master the basics of pickleball. Aside from the fact that pickleball is a fun and communal sport, the following five reasons may be why millions love the sport. 

Reduce The Risk Of Heart Disease

One study monitored middle-aged and older adults who played one hour of pickleball three days a week for six consecutive weeks. Researchers noted that participants improved blood pressure, cholesterol, and cardiorespiratory fitness levels. What do these positive changes mean in relation to heart health? These are significant changes, especially when you consider the large percentage of American adults that have elevated cholesterol and blood pressure levels. That increases the risk of cardiovascular disease, so lowering those numbers may improve heart health and lower the risk of serious disease.

It’s Easy On Your Joints

Pickleball is a great low-impact sport, unlike tennis or running. The sport doesn’t put a lot of stress on the joints and muscles, especially since it is played on a smaller court than a regulation tennis court. That means that pickleball players don’t have to travel as far to keep the ball in play, especially if they are playing doubles. By not having to move as much, you don’t put unnecessary strain on the hips, knees, and ankles. Plus, the underhand serve minimizes muscle and joint stress, reducing the risk of shoulder injury.

A Fun Way To Exercise

One of the reasons why people stop exercising is they stop finding joy in the activity. Going to the gym can become a chore, especially if you go alone and don’t have goals. When you find your exercise enjoyable, you are more inclined to stick with it, according to experts. Science offers an explanation, with one study saying that people become loyal to pickleball because it helps people achieve fitness goals and enhance social connections. It’s like a two-for-one workout and mood booster in one! Additionally, a few games of pickleball is much different than an hour in the gym. At the end of your pickleball session, you may wonder where the time went, as opposed to dreading each minute of your gym session.

You May Stay Independent Longer

According to health experts, older adults who remain active late into life can live independently for longer. Playing pickleball is not only a great form of exercise, but also a great way to enhance balance and improve reflexes. The movements in pickleball may also help increase range of motion, minimizing arthritis symptoms that get in the way of everyday tasks. With pickleball, you also have to consider hand-eye coordination, which doesn’t improve if you lead a sedentary lifestyle. 

You May Reduce The Risk Of Depression

There are many studies that confirm the link between exercise and overall mood. Exercise is a proven mood booster, and pickleball is no exception. One study found that older adults who played in pickleball tournaments experienced a reduced risk of depression. Study authors believe that the combination of exercising and socializing is the key to enriching the lives of older people. Engaging in games of pickleball may help buffer any negative emotions that people may experience during the transitions to retirement and later life.

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